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Dirty 30: Build Better Arms Fast

In the last post I hooked you up with a brief muscle building-workout:Shoulders to Boulders.

But, not everyone is focused on getting huge all the time; sometimes, we’d like to shred fat and improve the look of a body part even when short time.

This is especially true with arms.

Chin ups build great biceps
Photocredit:Zulumuscle.com

 

Great arms, whether it’s big biceps or toned triceps, aren’t easy to come by: They’re earned with hard work and worn like a badge of honor.

While it’s possible to build a good set of arms even when you’re training is lacking balance a well-designed program adds icing to the cake. With only 30 minutes to hit the gym a well-designed exercise program will get the job done.

Luckily, you don’t need to search the web for that program.

I have it right here.

This workout will blast the arms with supersets, making your rest periods shorter and workouts more efficient. Muscles will be challenged through different angles and rep ranges to recruit the maximum number of muscle fibers and build better arms fast.

Exercises

Superset 1

Chin Up: Chin-Ups are great for building great biceps. By supinating the palms—palms facing you—greater emphasis is placed on the biceps. With this compound exercise you will stimulate fast-twitch muscle fibers for growth. Perform four sets of five reps, using weight if necessary.

Reverse Grip Barbell Floor Press: *** USE A SPOTTER.

Have a spotter? Good, if not, use a normal, supinated grip for the press. Supinating the grip while performing a pressing exercise increases the range of motion (ROM) of the triceps, the biggest muscle of the upper arm. Compound exercises like the floor press add muscle to your arms and  boost your lockout strength in the bench press. Perform four sets of five reps after your chin-ups.

Superset 2

Barbell Curl: You didn’t think I would forget these did you?Curls are necessary to build arms. Pick a moderately heavy weight and a shoulder width grip for your curls. Three sets of eight to ten reps will finish off fast twitch fibers and recruit moderate-slow twitch muscle fibers.

Parallel bar dips: Dips are a great exercise for shoulder, chest, and triceps development. If needed, add a dip belt and perform dips to 90 degrees, extended the elbows just short of lockout at the top. Three sets of eight to ten reps will do the trick.

Superset 3

Dumbbell Hammer Curls: Hammer curls are a biceps curl, only with a neutral grip. This variety places more emphasis on the brachilias and brachioradialis, two important elbow flexors. Perform these under control for two sets of 20 reps.

Overhead Triceps Rope Extension: Using a rope attachment on a cable extend the arms overhead, flexing the triceps. This exercise will give the triceps a huge stretch and a powerful contraction to stimulate the long-head of the triceps. Perform two slow sets of 20 reps.

triceps, parallel dips
Photo Credit:http://www.muscleandfitness.com

The Workout

1a.Weighted Chin Up 4×5 Rest 60 sec

1b.Reverse Grip Barbell Floor Press 4×5 Rest 60 sec

2a Barbell Curls 3×8-10 Rest 0

2b. Dips 3×8-10 Rest 30 seconds

3a.Fat Gripz Hammer Curl 2×20 Rest 0

3b.Overhead Triceps Rope Extension 2×20 Rest 0

Wrap Up

A good set of arms, whether that’s bulging biceps or toned triceps, looks good on everyone. Luckily, this can be achieved by mixing compound, heavy exercises with isolation high-rep exercises.

Time is no longer an issue. Thirty minutes is all you need to build better arms fast.

Attention: Time is Dwindling!

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Top 10 Tips to Add Muscle

tips to add muscle, high performance exercises


I’m going to keep this simple and straight forward.  If you’re not building muscle, you’re probably missing the basics.

1. Eat Big to Get Big

You can’t put 60 miles worth of gasoline and drive 120 miles can you? Providing your body with the essential calories and nutrients is rule #1. You will be working hard in the gym, you not only need to provide enough calories to fuel your workout, but you also need a caloric surplus in order to gain weight. For each meal aim for 1-2 fistfuls of protein (30g or so), 2 fists of vegetables, healthy fats, and carbs such as sweet potatoes or rice. Track what you eat using a site such as livestrong.com and consider reading up on carb cycling to maximize muscle and minimize fat.  Supershakes are a convenient and easy way to pack your body full of quality nutrients for muscle growth.

2. Progressive Overload

To build muscle you must follow the laws of progressive overload. You must continuously work to add weight to the bar, increase the speed you move the bar, increase the number of reps, or decrease rest periods each time you set foot in the gym. Give your body a reason to grow by challenging to a new level every chance you get (within reason), repeating the same workout pound for pound and word for word will not help yield the gains you are looking for.

 

3. Stick with Compound Exercises

Mixing in endless amounts of curls, leg extensions, calf raises, and lateral raises will do little more than delay your recovery and hinder your progress. Stick with squats, deadlifts, presses, bench presses, chin ups, dips, hip thrusts, and rows to build a well rounded physique. Major structural exercises like these will work the most muscle mass and stimulate the biggest release of testosterone to fuel your muscle growth. You don’t need gimmicky machines, cable crossovers, and shiny new equipment to get the job done; they are often a waste of time. Pay your dues with a barbell, kettlebells, dumbbells, and your own bodyweight to move your body the way it was built to move.

 

4.  Train Heavy

Training heavy is becoming a lost art in many gyms. I see so many people training every exercise at 12-15 reps chasing the pump that it makes me sick. Most individuals tend to follow body part splits with crazy high volume and rep ranges that only work for beginners and/or steroid users. Most drug free lifters make phenomenal gains by putting more weight on the bar and focusing on rep ranges between 3-8. Anything over 8 reps really begins developing endurance unless you can handle significant weight for reps. Bottom Line: If you add 50 pounds to your squat or a deadlift in a year you will be bigger, add weight and see magic happen!

 

5. Get In Get Out

Workouts are meant to stimulate, not annihilate the body. Get in a solid warm up and try to complete your workout in 45 minute or less. You are in the gym to work out and see results, not socialize in-between sets on the preacher curl. Get in, get out, eat, and repeat.

6. Sleep 8+ Hours

You need to recovery to grow, and optimal growth and recovery comes with getting 8+ hours of sleep per night. Sleeping well and long will increase your testosterone naturally while giving you more energy and making you more efficient throughout the day. Turn off the TV and get some sleep

7. Foam Roll

Staying healthy and recovering from workouts is absolutely vital to making consistent progress in the gym. Foam roll troubled areas such as the shoulders, pecs, IT bands, calves, and piriformis to improve movement quality. Pick up a foam roller or use tennis balls, baseballs, softballs (ouch), medicine balls to break up scar tissue. If you are financially able try to get a deep tissue massage once per week.

 

8. Incorporate SOME higher reps into your training

The emphasis on your training still needs to be on lower repetition multi-joint exercises to build muscle. However, increasing reps on occasion to 10-15 reps will increase your muscles ability to store glycogen and water. This will add volume to the muscle and increase their size. This is known as non-functional hypertrophy. If you goal is solely aesthetics and not strength/power mix 1-2 exercises per workout with a higher volume. Just be aware this can compromise your performance on big lifts!

 

9. Keep a Workout Journal

Writing down your workouts and tracking your progress is incredibly important to make consistent gains in the gym. How in the heck will you know when you have a new PR, or when you increased your reps by 5 on your squat from 2 months ago? Keeping a detailed workout journal will show you exactly what has worked in the past and what has not. Your workouts will improve and so will your knowledge of how your body reacts to different workouts.

 

10. De-load every 6-8 weeks

De-loading the muscles and nervous system every month or two will keep you healthy and mentally fresh in the long term. Muscle building is not an overnight ordeal, it takes years to build and smart programming. Take a complete week off on occasion, drop your intensity, or your volume for a week to allow joints, ligaments, and the nervous system to health up.

The Top 10 Tips to Add Muscle

Lift heavy, eat, sleep, repeat to get the gains you want. By taking these tips and focusing on 1 at a time until it becomes common practice will bring your training and physique to where it wants to be.
And if you’re looking for a program to get rollin,’ I’ve got you covered here.

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